A healthy skeletal system is important for several reasons. Bones have several functions in the body. These include
the protection of organs, structural integrity and calcium storage. Bones also serve as anchors for muscles.

As one grows older, the ability to build bone is decreased. Staying healthy and starting
early are ways to keep your bones in good shape. Bone health is affected by the
following factors:

• Race, body frame and family history.
• Hormone levels, including thyroid hormone.
• Physical activity levels.
• The amount of calcium in your diet. Low calcium contributes to early bone loss,
• diminished bone density, and increased risk of fractures.
• Gender – Women tend to have less bone mass compared to men.
• Men with low testosterone levels can experience a decrease in bone mass.
• Excessive alcohol consumption and tobacco use.
• Eating disorders and other diseases. People who have bulimia or anorexia are at risk
• for bone loss.
• Age: As you age, your bones become thinner and weaker .
• Use of certain medications are damaging to the bones.

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“An eight-hour work day, especially when associated with sitting in one position, can cause muscle tightness. The simple solution is to stretch your body at regular intervals whether you’re at the office, at home, or outdoors. Here are some tips to remember when stretching.

• Don’t rush. Start stretching slowly. Do not overstretch.
• Breathe normally. Never hold your breath.
• When stretching, hold the stretch for about 15 to 20 seconds and feel the tension in your muscles subside as they stretch.
• Repeat the same stretch 2 to 3 times to improve your muscle flexibility.
• Avoid sudden movements when stretching.
• Enjoy stretching. Use the time to relax.
• Maintain good posture while stretching.
• If you feel any discomfort, pain, tingling, numbness, or loss of strength, stop stretching and contact your physician or physical therapist immediately.

Stretching helps improve blood circulation, release tension, and boost energy. Don’t forget to take a few minutes to stretch every day.”

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“Any injury that affects the ligaments, cartilage or bones can contribute to joint pain. Joint pain can affect any part of the body from your neck to your feet. Joint pain is common amongst seniors, but anyone can be affected by it. It can occur all of a sudden, and can be sharp and painful (acute joint pain). On the other hand, it can last longer and can be dull and achy in nature (chronic joint pain). One of the causes of joint pain is bursitis (inflammation of the bursae). The bursae are fluid-filled sacs that cushion and pad bony prominences, allowing muscles and tendons to move freely over the bone.

Arthritis, traumatic injuries, sprains and strains can contribute to joint pain.  At times, joint pain may be associated with tingling, numbness, or weakness. Symptoms like these should be reported to a physician as quickly as possible. Joint pain can trigger muscle compensations across your body, which is the body’s way of helping you cope with the joint pain.”

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As a result of this increased recognition and marketing, upon arriving to physical therapy patients often ask, “Will Pilates help my back pain?” and “Is it safe for me to do Pilates?” The short answer to these questions is, yes, if the appropriate exercises are chosen and if they are performed correctly.

Not all back injuries are the same and require different treatment approaches depending on the problem and the specific limitations of each individual. This is why it is important to differentiate between Pilates performed for rehabilitation vs. general fitness. A Pilates class for the general public usually incorporates various exercises that include positions of forward bending, backwards bending, side bending and twisting – normal motions for the healthy spine. But to a healing spine, one or more of these motions may be detrimental and exacerbate injury. This is why when performing Pilates for rehabilitation it is important that the instructor is someone who is licensed to manage musculoskeletal injuries, such as a physical therapist.

In fact if you are already seeing a physical therapist for back pain, you likely have already been performing Pilates based exercises. Multiple pieces of equipment are not necessary to utilize the principles of Pilates which make this form of exercise so powerful. If you are interested in learning more about Pilates for fitness or beginning a Pilates based rehabilitation program, or one for general fitness, don’t hesitate to contact us here at Westwood Physical Therapy. We will be happy to answer any questions you may have.

Some trainers teach wrong posture, which can lead to injuries of the back and knee, among other joints. Others hand out generic “cookie cutter” exercise programs without testing their clients’ range of motion or physical limits. Still others don’t ask for health information, like past injuries or current medications, before starting people on exercise routines and nutritional supplements.

So what are the signs of a good trainer?

First, look for the certification. Though there is no governmental licensing process for personal trainers, two reputable associations include the American College of Sports Medicine and the National Strength and Conditioning Association. Some gyms will list their trainer’s certifications on-line, making this a very easy first step. Warning! Some trainer “certifications” are as easy to get as a gym membership, so find out what the requirements for any particular certification are.

Second, are they looking at your circumstances? Have they asked about any past injuries (and yes, any past injury counts, as it can come back if improperly trained), or tested your joints for range of motion? Do they slowly work up to your limit, or back off when you indicate it’s too much? A good trainer will first find out what you’re capable of and then slowly build on it.

Third, ask for references. We do it when hiring someone to do any other job for us, so why not when our health is concerned?

If you have any doubts before starting an exercise routine, or need any further information on what to look for in a training program or trainer, don’t hesitate to ask your doctor, or any of our staff.

If interested in personal training contact Westwood PT by calling 310 996 0085 or call Jeff Young a medically trained kinesiologist at 424 262 0402.

How many times have you heard: “Stand up straight, sit up tall, and stop slouching down!” Well, scientific evidence proves that good posture is important for many reasons, so this advice goes a long way. Proper posture places your muscles and ligaments on the least amount of strain, reducing unhealthy forces on the joints. In a healthy, upright posture, the spine is strong and stable. If you slouch and stoop, your muscles and ligaments work overtime, which can cause back pain and many other problems.
A recent New York Times article explores ways to avoid back pain, a health care problem that over 80% of all Americans experience at one point in their lives. The majority of back pain results from a ligament strain or muscle weakness due to postural abnormalities. Posture and core strengthening are crucial for preventing additional health care costs and gruesome discomfort. Maintaining good posture results in improvement in muscle tone, ease of breathing, and warding off back and neck pain.

When standing, good posture should consist of:
-Hold your chest high and proud, keeping your shoulders relaxed and away from your ears
-Face your head straight forward with your ears in line with your shoulders
-Tuck in your abdomen and buttocks without tilting your pelvis forward
-Place your feet parallel to one another, provide support to the arches
-Stand with your weight evenly on each foot, knees straight without locking

The body has important requirements in order to maintain good posture without fatigue or difficulty:
-Flexibility in the muscles
-Normal movement in the joints
-Strong postural muscles
-Muscle balance on both sides of the spine
-Awareness of your posture to be able to consciously avoid or correct slouching

This is where a physical therapist can assist you- providing education and the means to change your posture to promote a healthy body. Call our office today to find out how to manage posture for optimal function.

Reference: New York Times

Osteoporosis is common among post-menopausal women over 50-years old and men over 70-years old, due to hormonal changes. There are several other common causes of the disease, including a sedentary lifestyle, inadequate exercising or dietary habits.
Diet is important to maintain strong bones due to the significance of calcium, phosphorus, and Vitamin D. For a healthy diet, be sure to incorporate adequate levels of calcium (1,200 mg) and vitamin D (1,000 international units) daily, which are both critical nutrients for strong bones found in food and supplements.
Exercise is equally important to maintain strong bones. During cardiovascular exercise, light weight-bearing activities, or even muscle strengthening, the bones are subjected to forces that create new healthy bone, which in turn strengthens them. Exercise to improve posture, strengthen the muscles around the spine, and promote ease of mobility are indicated with such a diagnosis.

Physical therapy is beneficial for tailoring an individual exercise program in a safe and controlled setting. Physical therapy has been considered more effective than invasive surgeries to treat fractured vertebrae such as a vertebroplasty or kyphoplasty, which have found no long-term benefits regarding pain, disability, or quality of life. To begin physical therapy and actively help prevent the disease process of osteoporosis, or to manage your osteoporosis, contact Westwood Physical Therapy at 310-996-0085 receive treatment by physical therapists with extensive knowledge of osteoporosis and similar conditions.

Reference: New York Times

Becoming motivated and independent are crucial to effectively manage your health and daily life with arthritis. Be aware of your weight. Research proves that keeping your weight at a healthy level can reduce the risk of the onset of arthritis as well as reduce the further progression of the disease process.

It is also important to stay active! Research has also shown that physical activity decreases pain, improves mood and function, and delays disability with arthritis. Research recommends 30 minutes of moderate physical activity at least 5 days a week, such as brisk walking, biking, hiking, swimming, aerobics, or yoga.

In addition to daily aerobic exercise, both strength training and stretching are important to maintain the health of your muscles and joints. Strengthening your muscles will take some of the load off of the arthritic joints. Strengthen at least 2 days per week, focusing on larger muscle groups, including back, shoulders and arms, buttocks, legs, and abdomen. Stretching will reduce joint stiffness and maintain range of motion. Stretching daily is recommended at all joints, including the neck, shoulders, chest, wrists, lower back, and legs, holding each stretch at least 30 seconds for muscle fiber lengthening.

Many individuals would benefit from a form of treatment such as physical or occupational therapy to guide them in pain control, lifestyle changes, and minimizing further joint damage. Such therapy can assist with maintaining flexibility, range of motion, low impact aerobics, endurance, strength, and everyday life. It is also beneficial for creating a tailored exercise program to fit each individual’s needs. If you have been struggling with arthritic joints, physical therapy can provide you with the support you need.

Contact WESTWOOD PHYSICAL THERAPY TODAY (310.996.0085) to book your appointment with one of our qualified licensed physical therapists.

Cite: Center for Disease Control and Prevention

Firstly, to reduce further tissue trauma or injury, it is important to begin the return to running program gradually and with proper rest between workouts. This includes limiting downhill running and hard surface running, getting appropriate sleep and food intake, and avoiding running to complete fatigue.
The warm-up before running should include 3-5 minutes of light cardio exercise such as brisk walking. Following the run, continue walking and moving the legs for 3-5 minutes to prevent blood from pooling in the legs and to decrease the heart rate. Conclude the workout session with stretching; hold each stretch to the point of tension for 30 seconds at least one time per muscle group. Do not bounce into a stretch.

Upon returning to run, some pain is natural and is okay to work through, including general muscle soreness or slight stiffness at the beginning of the workout that disperses after the first 10 minutes of exercise. Listen to your body. Signs that your body is telling you to back off training includes pain that awakens you at night, that worsens throughout the workout, or that changes your running stride pattern.

The return to running program should progress through different phases (I-IV). The first phase is a walking program, consisting of painfree, fast-paced walking, preferably on a treadmill. Once this phase has been completed, phase II consists of a plyometric routine. Progress to phase III, a set of walking-jogging stages, completed every other day with a gradual increase in pace. Phase IV then begins the timed running schedule, running every other day for 8 weeks while cross training or resting on days off. It is important to remember the 10% rule: only increase weekly mileage by 10% from the previous week.

The return to running program progresses the athlete through the stages gradually, safely and effectively. It is important not to push too much too fast due to risk of reinjury or further trauma. If an athlete requires assistance in the progression of a return to running or sport program, a physical therapist can be consulted to begin the injury prevention and running program.

Reference: Brigham and Women’s Hospital

Number one, and likely the most common one you hear: Warm Up! So many people in the gym tend to shorten this crucial workout step, or ignore it altogether. If the body’s muscles are not warmed up, the stress and strain you place on them during an intensive workout routine can cause microtears or inadequate blood flow to the muscles. Spend at least 3-5 minutes of brisk walking or light stationary bicycle riding to promote blood flow and muscle pliability before placing an increased demand on your muscles.

Number two: stretch! Likely another recommendation you are familiar with, yet too many people skip it. Once you have completed your workout and cooldown, spend another 3-5 minutes stretching the warmed large muscle groups to reduce the risk of muscle tightness and altered muscle function. Suggested stretches include hamstrings, calves, quads, and buttocks, as well as upper body stretches. Hold each stretch for 30 seconds, without bouncing.

Number three: bring your own bottle of water. During the workout, it is handy to have a bottle in front of you instead of having to stop your training to head to the nearest water fountain. Also, if your bottle of water is handy in front of you, you will be more likely to drink from it before you are panting and gasping for air through a dry throat. If you feel thirsty, you are already on your way to dehydration. Stay ahead of the dehydration by sipping water throughout the workout session, before you feel thirsty.

Number four: Leaning on your workout machine. Many times throughout the workout, exercisers are prone to putting weight through arms and arm rests to give the legs a bit of a rest. This may put unnecessary stress on the arms, wrists, and back, and can change the position of the body, placing it at risk for injury. Stay aware of your posture, and if the legs need a break, listen to your body and dial it back a bit.

Number five: “jerking” during lifting. If trying to strengthen your biceps with free weights, the only muscle contracting should be the biceps! It is too common to see a strength trainer with a very heavy weight, using a body sway and trunk lean to lift the free weight. This incorporates other muscles and takes the stress off of the biceps, defeating the purpose of the biceps curl. It can also place undue stress or strain on other body parts. To avoid this common mistake, use a lighter weight and focus on body mechanics in a mirror for visual feedback.

Number six: Energy Bars. If you have exercised for less than two hours, it is unnecessary to refuel after your workout with a high-calorie, high-carbohydrate energy bar. It may be a smarter idea to consume a sports drink with lower calories and low sugar to maintain the benefits of the workout you have just completed.

Reference: American Council on Exercise